Ixhala

Umxholo

• Isishwankathelo
• Yintoni ixhala?
• Zithini iingxaki zoxinzelelo?
• Zeziphi iintlobo zokuphazamiseka koxinzelelo?
• Yintoni ebangela ukuphazamiseka koxinzelelo?
• Ngubani osemngciphekweni wokuphazamiseka koxinzelelo?
• Zithini iimpawu zokukhathazeka?
• Zifunyaniswa njani iingxaki zokuxhalaba?
• Luthini unyango lweengxaki zokuxhalaba?

Isishwankathelo

Yintoni ixhala?

Ixhala loloyiko, uloyiko kunye nokungonwabi. Ingakubangela ukuba ubile, uzive ungonwabanga kwaye uxinene, kwaye ube nokubetha kwentliziyo okukhawulezayo. Inokuba yimpendulo eqhelekileyo kuxinzelelo. Umzekelo, unokuziva uxhalabile xa ujongene nengxaki enzima emsebenzini, ngaphambi kokuthatha uvavanyo, okanye ngaphambi kokwenza isigqibo esibalulekileyo. Inokukunceda ujamelane nayo. Uxinzelelo lunokukunika amandla okanye luncede ugxile. Kodwa kubantu abaneengxaki zokuxhalaba, uloyiko alukho okwethutyana kwaye lunokuba lukhulu.

Zithini iingxaki zoxinzelelo?

Ukuphazamiseka koxinzelelo ziimeko apho unexhala elingahambeliyo kwaye kunokuba kubi ngokuhamba kwexesha. Iimpawu zinokuphazamisa imisebenzi yemihla ngemihla enjengokusebenza komsebenzi, umsebenzi wesikolo, kunye nobudlelwane.

Zeziphi iintlobo zokuphazamiseka koxinzelelo?

Kukho iintlobo ezahlukeneyo zokuphazamiseka koxinzelelo, kubandakanya

• Ingxaki yoxinzelelo ngokubanzi (GAD).Abantu abane-GAD banexhala malunga nemicimbi eqhelekileyo enjengempilo, imali, umsebenzi kunye nosapho. Kodwa amaxhala abo agqithisile, kwaye banazo phantse yonke imihla ubuncinci iinyanga ezi-6.
• Ukuphazamiseka kovalo. Abantu abanengxaki yokuphazamiseka banoloyiko. La ngamaxesha aphindaphindiweyo oloyiko olukhulu xa kungekho ngozi. Uhlaselo luza ngokukhawuleza kwaye lunokuhlala imizuzu eliqela okanye nangaphezulu.
• IPhobias. Abantu abane-phobias banoloyiko olukhulu lwento ethi ibangele ingozi encinci okanye ingekhoyo. Uloyiko lwabo lunokuba malunga nezigcawu, ukubhabha, ukuya kwiindawo ezixineneyo, okanye ukuba kwiimeko zentlalo (ezaziwa ngokuba luxinzelelo lwentlalo).

Yintoni ebangela ukuphazamiseka koxinzelelo?

Unobangela woxinzelelo awaziwa. Izinto ezinje ngemfuza, ubuchwephesha bebhayoloji kunye neekhemistri, uxinzelelo kunye nokusingqongileyo kunokudlala indima.

Ngubani osemngciphekweni wokuphazamiseka koxinzelelo?

Izinto ezinobungozi kwiindidi ezahlukeneyo zokuphazamiseka koxinzelelo zinokwahluka. Umzekelo, i-GAD kunye ne-phobias zixhaphake kakhulu kwabasetyhini, kodwa uxinzelelo lwentlalo luchaphazela amadoda nabafazi ngokulinganayo. Kukho umngcipheko ngokubanzi wazo zonke iintlobo zokuphazamiseka koxinzelelo, kubandakanya

• Iimpawu ezithile zobuntu, ezinje ngokuba neentloni okanye ukurhoxa xa ukwimeko ezintsha okanye udibana nabantu abatsha
• Iziganeko ezothusayo ebuntwaneni okanye ebudaleni
• Imbali yosapho yoxinzelelo okanye ezinye iingxaki zengqondo
• Ezinye zeemeko zempilo yomzimba, ezinje ngengxaki ye-thyroid okanye i-arrhythmia

Zithini iimpawu zokukhathazeka?

Iindidi ezahlukeneyo zokuphazamiseka koxinzelelo zinokuba neempawu ezahlukeneyo. Kodwa zonke zinokudityaniswa kwe

• Iingcinga ezixhalabisayo okanye iinkolelo ekunzima ukuzilawula. Zikwenza uzive ungonwabanga kwaye uxakekile kwaye uphazamisane nobomi bakho bemihla ngemihla. Azihambi kwaye kunokuba kubi ngokuhamba kwexesha.
• Iimpawu zomzimba, ezinjengokubetha okanye ukubetha kwentliziyo okukhawulezayo, iintlungu ezingachazwanga kunye neentlungu, isiyezi, kunye nokuphefumla okufutshane
• Utshintsho kwindlela yokuziphatha, njengokuthintela imisebenzi yemihla ngemihla obuqhele ukuyenza

Sebenzisa icaffeine, ezinye izinto, kunye namayeza athile kunokwenza ukuba iimpawu zakho zibe mandundu.

Zifunyaniswa njani iingxaki zokuxhalaba?

Ukufumanisa iingxaki zokuxhalaba, umboneleli wakho wezempilo uya kubuza malunga neempawu zakho kunye nembali yonyango. Unokuba novavanyo lomzimba kunye novavanyo lwelebhu ukuqinisekisa ukuba ingxaki yezempilo eyahlukileyo ayingonobangela weempawu zakho.

Ukuba awunayo enye ingxaki yempilo, uya kufumana uvavanyo lwengqondo. Umboneleli wakho unokuyenza, okanye usenokuthunyelwa kwingcali yezempilo yengqondo ukuze uyifumane.

Luthini unyango lweengxaki zokuxhalaba?

Unyango oluphambili lokuphazamiseka koxinzelelo lonyango lwengqondo (unyango lonyango), amayeza, okanye zombini:

• Unyango lokuziphatha kwengqondo (CBT) luhlobo lonyango lwengqondo oluhlala lusetyenziselwa ukunyanga ukuphazamiseka koxinzelelo. I-CBT ikufundisa iindlela ezahlukeneyo zokucinga nokuziphatha. Inokukunceda utshintshe indlela osabela ngayo kwizinto ezikwenza ukuba uve uloyiko kunye noxinzelelo. Ingabandakanya unyango lwe-exposure. Oku kugxile ekubeni ujongane noloyiko lwakho ukuze ube nakho ukwenza izinto obukade uziphepha.
• Amayeza ukunyanga ukuphazamiseka koxinzelelo kubandakanya amayeza okulwa noxinzelelo kunye nezinto ezithile zokudambisa. Ezinye iintlobo zamayeza zinokusebenza ngcono kwiintlobo ezithile zokuphazamiseka koxinzelelo. Kuya kufuneka usebenze ngokusondeleyo nomboneleli wakho wezempilo ukuze uchonge ukuba leliphi iyeza elilungele wena. Kuya kufuneka uzame ngaphezulu kweyeza elinye ngaphambi kokuba ufumane elichanekileyo.

I-NIH: Iziko leSizwe lezeMpilo yeNgqondo

• Ixhala: Into ekufuneka uyazi
• Indlela yokunceda umntu oxhalabileyo